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Running Workouts – April 22nd-28th, 2019

Running Workouts

If your goal is to improve in CrossFit or your overall fitness do these two running workouts we post each week in addition to your CrossFit Workouts. You will notice a huge difference in your workouts in class and overall fitness.

For the workouts we do each week you need to know you 1 Mile PR time and 400 Meter PR time.

We adapt workouts from Chris Hinshaw’s Aerobic Capacity program. The athletes that are completing these workouts are seeing huge improvements!

These workouts can be completed on the same day you do a CrossFit class or in place of the metcon. If you do both in the same day it is best if you have at least 4 hours of rest between workouts. For those that are super busy with life like most of us do your best!

Workout # 1

Warm Up

400 Easy

Class Warm Up

Drills/Stretching

Workout:

Repeat 2 times:

800 meters (run 40 to 70 seconds slower than 1 mile PR pace)

45 seconds rest

800 meters (run 40 to 70 seconds slower than 1 mile PR pace)

45 seconds rest

800 meters (run 40 to 70 seconds slower than 1 mile PR pace)

5 minutes rest between sets

Cooldown

400 meters easy

Stretch

Workout # 2 – Join our CrossFit Preferred Running Group at Williams Field High School Track at 5:30am Thursday April 25th, 2019

Cooldown

400 meters

Stretch and Foam Roll

Bonus Running Workout

If your goal is to improve your running/Spartan Races and run some races you need to throw in a long run each week. It is very important that you get this time on your feet no matter what your pace is. This run is something you will do in place of a CrossFit Workout.

Discuss your goal with me and I will help you come up with a plan. You can text or call me (Kris LeSueur) at (602) 430-9060

For those that are feeling ready to run a long run start with 30 to 45 Minutes.